Trying to lose weight is not as simple as it seems: it’s overwhelming and nearly impossible to get started with. However, accomplishing the body of your dreams shouldn’t be a stressful, sad and torturous process. Instead, it should be a fun and motivating one. Whether you trying to lose 1 or 10 pounds, there are a number of ways you can achieve that. To help you get started, here is a comprehensive guide to help you through every step.
- 1 1. Diet
- 1.1 Be Aware Of Your Portions
- 1.2 Go Meatless
- 1.3 Get Fresh
- 1.4 Cut Out Sugar
- 1.5 Say No to Flour
- 1.6 Eat At Home
- 1.7 Use a Side Plate
- 1.8 Veg Out
- 1.9 Go Nuts
- 1.10 Add Grapefruit
- 1.11 Cut Simple Carbs and Replace Them with Complex Carbs
- 1.12 Have More Lean Protein
- 1.13 Say No to Fast Foods
- 1.14 Drink Only Water
- 1.15 Add Regular Coffee with Black Coffee
- 1.16 Pay Close Attention to Breakfast
- 1.17 Maintain a Calorie Journal
- 1.18 Cut Out Condiments
- 1.19 Replace Your Supper with Soup
- 1.20 Spice It Up
- 2 2. Exercise
- 3 3. Reduce Water Retention
In order to make your diet an effective weight loss tool, it is important that you consume less calories than you burn. One pound equals 3500 calories, and for you to lose 10 pounds fast you need to burn 5000 calories in a day (for 7-day weight loss), 1166 calories a day (for 30-day weight loss), and so on depending on how fast you wish to shed those pounds.
Be Aware Of Your Portions
You may have been trained as a kid to finish off every grain from your plate, but as an adult who is watching her weight, going against that childhood taught lesson and paying proper attention to portions becomes necessary.
For instance, a single serving of cooked spaghetti is 1/2 cup. However, if you were to order a plate of it at an Italian restaurant, you would generally receive a pile on your plate the equivalent of four servings of spaghetti.
The trick is to split your normal portion in two and save the remaining for later. You are likely to feel more satiated on less food than you think.
Generally, vegetarians have lower body weight as compared to their meat-eating counterparts. Furthermore, eating meat with lots of saturated fats can even make you gain weight, and is extremely unhealthy an option overall.
Stock up on lots of fresh fruits and vegetables and replace them with all your unhealthy snack options. Keep in mind that consuming too many packaged fruits is also an unhealthy option as they contain additives and preservatives. Choose fresh and organic stuff, and eat lots of it.
Cut Out Sugar
It is no surprise that sugar is unhealthy, and one of the main contributors to weight gain. When you are looking to lose 10 pounds fast and trying to avoid sugar, it is important that you start paying attention to labels as you will find it in unexpected places such as frozen entrees and pasta. Cutting out sugar from your diet makes your meals overall healthier and more effective in terms of weight loss.
Say No to Flour
Eliminating floury foods such as pastries and white bread can effectively kick start your weight loss process.
Eat At Home
Outdoor meals have an excess of around 134 calories on average when compare to home prepared meals. Eating at home gives you a clear picture of what is going in your body and whether the cooking methods used are healthy or not.
With the help of different cooking sites and channels today, you can easily cook for yourself everyday meals that are not only healthy, but also delicious.
Use a Side Plate
Instead of using your large regular plate for all your meals, use a smaller one. This is great tip if you are looking to shave off some calories without feeling unsatisfied. You can expect a weight loss of 2-3 pounds per week by following this method.
Fill 2/3 of your plate with fresh veggies, which contain very less calories and are more nutritious than any other kind of food. You can add spices for added taste.
Snacking on nuts can help you shed some pounds. According to a recent study, dieters who consumed shelled pistachios lost more weight than those relied on other types of snacks, even though both contained the same calorie level.
Eating one grapefruit everyday can help accelerate your weight loss process. As per recent studies, 58% of people who went on a grapefruit diet lost weight.
Cut Simple Carbs and Replace Them with Complex Carbs
Also known as refined carbohydrates, simple carbs are typically not so healthy for your body and get absorbed by the blood fairly quickly. So stay away from the following refined carbs when trying to lose 10 pounds fast:
- Candies, cookies, baked sweet, and cakes
- Syrup, and molasses, and honey
- White rice, white bread, and regular pasta
- Packaged cereals
On the other hand, complex carbohydrates are rich in fiber along with other nutrients, and get broken down by the body and absorbed in the blood stream quite slowly. Examples of such carbs include:
- Brown rice, whole grain pasta and whole grain bread
- Legumes and beans, like carrots, sweet potatoes and lentils
Fruits and vegetables like apricots and asparagus
Have More Lean Protein
If you are a beef lover, goo for one that is 2% fat and 98% lean. Choose chicken breast without the skin and opt for fish like tuna and salmon as they rich in protein and all the essential nutrients. Soy products such as tofu or edamame are also protein-dense.
Say No to Fast Foods
In addition to being cooked in trans-fat, fast foods fries, burgers, and shakes (or sandwiches, mac n cheese, or burritos) are whoppers when it comes to sugar and salt. Basically, they are empty carbs, with zero nutritional value and health benefits. If you are planning to shed 10 pounds fast then you really have to be careful in this aspect.
Drink Only Water
- Water is indeed a dieter’s best friend. Sweet, sugar-laden, or caffeinated beverages can completely ruin all your weight loss progress, and are therefore considered as a dieter’s enemy. A basic “sports” or “energy” drink can pack as much as 400 calories. So when it comes to drinks, have only water. If you find the taste to plain and bland, add some lemon juice to better taste and quicker weight loss process.
- Unsweetened green tea is also an acceptable option, but shouldn’t be solely relied on. Have it only when you are tired of sipping on water. Because green tea has 0 calories yet many antioxidants, it makes a great drink.
- Chug a big glass of water 30 minutes or so prior to a meal to help trick your stomach into eating less. Doing so will also help you feel more full than you actually are, making you crave less food.
Add Regular Coffee with Black Coffee
If you hit the coffee shop regularly and don’t want to let go of your daily dose of caffeine then you need to choose your drink wisely. A regular mocha coffee contains 330 calories on average, but a medium black coffee contains only 5 calories, (with the addition of milk it packs 18 calories). So, cut out your daily mocha drinking to save on a whopping 2,300 calories each week, which translates to around 2 pounds of weight loss a week.
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Pay Close Attention to Breakfast
The phrase “eat like a king at breakfast, a prince for lunch, and a pauper at dinner” holds much truth and significance. Eating early helps kick-start your metabolism and provides you with sufficient energy to last you comfortably until lunchtime. For dinner, eating less helps your body wind down. Following are some of the examples of meals that you can prepare yourself through the day, along with one snack somewhere in between.
- Breakfast: Have an egg white omelet combined with chicken breast and spinach, a banana and a handful of fresh blueberries.
- Lunch: a small salad with leftover salmon steak topped on quinoa.
- Snack: a handful of almonds (unsalted) or pistachios
- Dinner: Carrot, bok choy, mushroom, and stir-fried pepper.
Food choices that contain less calories and effective for weight loss include:
- Rice cakes
- Peanut butter
- Green tea
- Almond milk
- Unsalted nuts
- Green tea
- Leafy greens/other green vegetables
Maintain a Calorie Journal
In order to keep track of what your diet consists of, keeping a journal is a helpful idea. Writing down the number of calories you consume in a day will help you see if you have gone overboard with your limit. Moreover, it will also tell you what foods turned out effective for your weight loss, and which foods were tasty. Lastly, keeping a tangible of your struggles is always a motivator, and will be fun to look back on once the pain has passed and you have achieved your goal. Of course, to maintain a calorie journal, you will need to master some skills.
Calorie Counting and Serving Sizes- effective weight loss starts with these two methods. Sure, it will be tough in the beginning but after a while it will seem like second nature. Be very careful when calculating the amount of calories in a certain meal or food, and remember that lying will not do you any good.
Cut Out Condiments
Eliminate calorie-laden sauces and condiments for a much healthier meal.
Use berries in place of bananas in your smoothies
Instead of using a banana in your shakes and smoothies, try a cup of raspberries. Raspberries have around 8 grams of dietary fiber while a single banana has only two grams. Fiber helps you feel more satisfied for long and prevents you from going on a snack-attack.
Replace Your Supper with Soup
The high water content in soup makes it a filling and low-calorie food choice. This doesn’t mean you can indulge in all kinds of heavy and cream soups. Go for plain vegetable soups and stews recipes that you can easily find online which will help you economize on your bill and also shed those extra pounds.
Spice It Up
Adding natural spices such as cayenne pepper to your meals can really speed up your metabolism, as per research.
Diet and exercise are primarily what weight loss revolves around. Now that you better what to consume and how to consume it, it is time to move on to the physical part. Exercising is a more difficult yet faster way to burn off calories. Here are top three ways you can incorporate exercise in your daily life.
Walk whenever you get a chance: If you prefer taking the elevator to work, take the stairs next time and you will be amazed on how it can help you burn a few calories. Similarly, if you have the habit of taking your car everywhere, replace it with walking. Walk your way to shorter distances, and then try longer distances eventually. Getting a pedometer can help you keep track of the number of steps you take in a day. Before doing any type of exercise, make sure to warm up for 10 to 15 minutes to loosen up the muscles and avoid chances of injuries.
High-Intensity Interval Training and Weight Lifts
Resistance training, like weight lifting, can trim down fat and result in a similar level of weight loss as normal aerobic training. Furthermore, it helps maintain or add strength and muscle mass. Full-body resistance workouts are also a great way to reduce your body’s carb reserves and water weight, which can consequently result in a sharp decline in weight. Weight lifting also protects your hormone levels and metabolism, which often go down during dieting. Another very effective way of training is high-intensity interval training, 5-10 minutes of which can produce similar or better results for weight loss and health benefits as 5x the amount of regular workouts.
Research suggests that being fidgety helps burn more calories as compared to when being stationary. So ahead and drum those fingers, tap that foot and shake those knees.
Join a Sports League
Joining a sports team can be a fun way to keep your weight in check, so pick up sports such as volleyball, softball or soccer.
Hot yoga is a great way to let your body to stretch and also recover from cardio and weight workouts. Furthermore, it burns sufficient calories to assist you in losing around 10 pounds, super quick. A one and a half hour workout can burn around 600 to 700 calories as your heart rate will rise as a result of the heat.
Add Some Weight to Your Treadmill Routine
Instead of simply running on the treadmill, try doing it same with light weights in both hands. You can also increase your machine’s incline, which will make running more difficult for you, especially if you are overweight.
Dance It Out
To really utilize your aerobic ability, take Zumba classes or simply blare up your speakers and get moving. You can start with hip hop, simple jazz or pop and dance it off in your room or with friends.
Double Your Exercise Time
If you are looking to lose 10 pounds fast, like in a week or two, you really need to step up your exercise game. You can only do so by exercising twice as much for you to be able to meet your goals. So pick one or two exercises that you really enjoy doing, because chances are you will have to a lot of them to be able to shed 10 pounds quickly.
A good way is to assign 4 hours of exercise each day, with reasonable breaks. If you lack the motivation, think about all the fat you will say goodbye to, or simply hang a poster of your fitness idol in your room.
Hire a Personal Trainer
If you can afford the services of a personal trainer, definitely go for it. A personal trainer will be specifically able to address your individual weight loss needs and work with you closely to address your concerns and problem areas.
Avoid Sitting Down As Much As You Can
Sitting down for long periods of time can be very unhealthy for the body. Standing helps burn a minimum of 30% more calories as compared to sitting on your bottom all day. If you can’t continue to stand while you work, take pauses and go for a stroll before you come and continue your work.
3. Reduce Water Retention
Water retention in the body can lead to swelling and bloating, making you appear rounder and larger. Different methods can be used to reduce your water weight and thus appear lighter and leaner. These include:
- Drinking coffee- coffee is a good source of caffeine, something that can help you shed weight fast and get rid of excess water.
- Taking dandelion extract- Dandelion extract is a supplement that can lower water levels in your body.
- Keeping in mind your intolerances- Consuming things your body is intolerant to, like lactose or gluten, can result in excess bloating and water retention, so especially stay away from such foods.
Keep in mind that losing 10 pounds in a short span of time will require a high level of self-control, motivation and desire to accomplish for your efforts to be successful. If your body rejects the change, you might want to take it slow and give it some to adapt.